It is obvious that good diet, quality sleep and exercises help to add muscle. However, supplements are the best option to maximize muscles. They provide the body with essential micronutrients and macronutrients to burn fat. In addition to that, they fill nutritional gaps left after you cut calories. Below is a list of best supplements to accelerate big, strong and lean muscle. Follow this guide to learn the best supplements for muscle gain and fat loss.
Creatine is a molecule found in the body naturally. It comes from three amino acids called methionine, glycine and arginine. It is also available in some foods. Creatine supplements work in many aspects. For instance, it can increase 40% level of muscles and energy. The research found out that people who take creatine increased body strength compared to those who did not take the supplement.
Another study found that it promotes insulin levels which serve as a stimulating factor for growth. Also, it draws water inside muscle cells leading to a stretch. Consume the supplement with much water in order to prevent dehydration. Others take it with meals to avoid stomach upsets. Visit a physician if you experience stomach problems for a long period.
Omega 3 fatty acids
Omega 3 fish oil is a vital nutrient that cannot be manufactured in the body. Therefore, it must be derived from food. Omega 3 is highly concentrated in oily fish such as salmon. A healthy and balanced diet includes fish. Omega 3 supplements serve as a substitute for oily fish.
The supplement aids protein synthesis. This process involves changing of protein you eat to building strong muscles. Additionally, it lowers inflammation, cancer, mental disorders and conditions related to cardiovascular.
Enough proteins help the body to break down food through a natural process. Protein is available in some foods, but not everyone can get enough. For this reason, you have to get from other sources. Protein supplements are available in many forms. This includes whey, soy and casein protein. Others are isolated from chicken, beef and eggs.
Protein supplements digest fast and fuel into muscles, thus start to build up fast. Moreover, they have small proteins called peptides which promote blood flow in muscles. Take protein supplement immediately when you wake up to boost growth.
Branched-chain amino acids
Branched-chain amino acids categorize valine, leucine and isoleucine. These compounds repair and build muscle tissue. Also, they increase energy, promotes the breakdown of muscles and lower muscle soreness.
Leucine is the best seeing that it can stimulate the synthesis of protein without help. Find BCAAs product that contains leucine at 2:1 ratio per dose of valine and isoleucine. For instance, 6g of BCAAs should have 3g leucine.
Casein protein powder
It is found naturally in dairy products like milk. You will feel less-full after taking the supplement. This situation allows you to pack muscle and aid protein synthesis. The study found out that casein protein increases muscle growth than the intake of protein alone.
Casein protein powder produces amino acids slowly in the bloodstream because it takes time to digest. This makes it a great supplement to take before bed to fuel muscles and recover muscles at night. You can also take casein during the day when you are busy.
Glutamine is among the highly concentrated amino acids found in the body. Most bodybuilders have used it for decades. It gives several bodybuilding benefits like the growth of muscles and decrease of muscle breakdown.
Recent research argues that glutamine is great for fat loss. It increases the number of fat and calories to be burned. In addition, it boosts hormone growth levels. Maximize its effects by taking 5 to 10g in the morning alongside breakfast or with a snack.
Beta-Alanine is an amino acid that lowers fatigue. It combines with another amino acid called histidine to create carnosine. Muscles with a high content of carnosine have more strength. It increases the ability of muscle fiber to contract.
Nitric oxide boosters
Nitric oxide boosters allow the flow of blood into the muscles, thus enough nutrients, oxygen, water and hormones. As a result, subjects get more energy and muscle growth. Research shows that individuals who take NO boosters lose body fat and increase muscle strength. Buy NO products which have American ginseng, citrulline and arginine malate. It should also provide L-arginine, arginine ethyl ester and arginine alpha-ketoglutarate.
HMB in full is beta-hydroxy beta methyl butyrate, and the molecule is made when the body synthesizes leucine. It is produced in the body naturally, but you can take it as a supplement to benefit the muscles. 3g to 5g HMB supplement per day improves lean body mass.
Like other minerals, magnesium helps the body to function properly. Best sources of magnesium are whole grain and green leafy vegetables. The daily intake of magnesium is 300mg. However, not everyone reaches the minimum intake. Henceforth, a magnesium supplement is the only way to fill the gap.
Magnesium Supplementation is needed for various reasons, for example, production of energy, contraction of muscles and function of the central nervous system.
Best dietary sources of zinc are liver, beef, lamb and shellfish. The daily recommended intake is 11g. Zinc is lost through sweat; hence supplementation is important. This mineral plays a big role in muscle strength, brain health, production of hormone and DNA metabolism.
Beta-ecdysterone is a chemical present in plants like spinach, and it protects them from insects. This supplement works differently in human beings. It helps to synthesize protein and therefore build muscle strength.
Carnitine is a well-known supplement for fat loss. Also, it enhances the growth of muscles through various processes. For instance, it increases levels of testosterone into muscle cells that stimulate muscle growth. Carnitine allows the flow of blood to the muscles and increases IGF-1 levels.
ZMA is made up of zinc, magnesium aspartate as well as vitamin B6. It is a perfect supplement for building muscle mass and maintaining levels of the hormone. Buy ZMA that has 450mg magnesium, 30 mg zinc and 10.5 mg vitamin B6. You can take it on an empty stomach to enhance its effects.
Supplements can only provide effective muscle gain when they are taken with proper nutrients. Therefore, check your diet before you consider dietary supplements. Ideal protein diet formulates protein meals and supplements which help dieters to gain muscle